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Salsa Nutrition Facts: Is Salsa Good for You?
Ready-to-serve salsa is a very low-calorie and low-fat condiment, primarily made of water and vegetables. It provides small amounts of several vitamins and minerals, and is a good source of vitamin B6. However, it can be very high in sodium, which is an important consideration for overall diet. Whether salsa is a healthy choice depends on the portion size and the foods it is paired with, such as chips or vegetables.
Per 100 g · Sauce, salsa, ready-to-serve
What stands out in salsa
- Low in calories and fat. A 100-gram serving of ready-to-serve salsa contains 29 calories and just 0.17 grams of total fat. It is also free of cholesterol and saturated fat.
- High in sodium. This type of salsa is high in sodium, providing 711 mg per 100 grams. This amount represents 31% of the recommended Daily Value.
- Good source of vitamin B6. Salsa is a good source of vitamin B6, delivering 10% of the Daily Value in every 100-gram serving.
- Carbohydrates and fiber. A 100-gram portion contains 6.6 grams of carbohydrates, which includes 4 grams of total sugars and 1.9 grams of dietary fiber.
What to keep in mind
- Ready-to-serve salsa can be very high in sodium. A 100-gram serving contains 711 mg, which is 31% of the Daily Value.
- Pay attention to portion sizes, as the sugar and sodium content can add up quickly.
Salsa nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 29 kcal | – |
| Protein | 1.5 g | 3% |
| Total fat | 0.17 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Monounsaturated fat | 0.02 g | – |
| Polyunsaturated fat | 0.08 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 6.6 g | 2% |
| Dietary fiber | 1.9 g | 7% |
| Total sugars | 4 g | – |
| Water | 89.3 g | – |
| Sodium | 711 mg | 31% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 275 mg | 6% |
| Calcium | 30 mg | 2% |
| Iron | 0.42 mg | 2% |
| Magnesium | 15 mg | 4% |
| Phosphorus | 33 mg | 3% |
| Zinc | 0.18 mg | 2% |
| Copper | 0.07 mg | 7% |
| Manganese | 0.11 mg | 5% |
| Selenium | 0.9 mcg | 2% |
| Vitamin A (RAE) | 23 mcg | 3% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 4.3 mcg | 4% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate (DFE) | 4 mcg | 1% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 12.8 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Salsa by portion
The nutrition information changes with the amount you eat. A standard 2-tablespoon serving (36 g) has 10 calories, 2.4 grams of carbohydrates, and 1.4 grams of sugar. A larger half-cup portion (130 g) provides 38 calories, 8.6 grams of carbohydrates, and 2.5 grams of fiber. A full cup of salsa contains 75 calories, over 17 grams of carbohydrates, and about 5 grams of dietary fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 2 tbsp | 36 g | 10 | 0.5 g | 2.4 g | 0.7 g | 0.1 g |
| 0.5 cup | 130 g | 38 | 2 g | 8.6 g | 2.5 g | 0.2 g |
| 1 cup | 259 g | 75 | 3.9 g | 17.1 g | 4.9 g | 0.4 g |
How salsa compares with other condiments, snacks and spices
Among other condiments, snacks, and spices, this ready-to-serve salsa is lower in calories and fat than most, ranking 12th and 14th respectively out of 16 items. However, it ranks higher for total sugars (3rd) and sodium (6th). Compared to similar low-calorie condiments, salsa (29 kcal per 100 g) has more calories and carbohydrates than sauerkraut (19 kcal), kimchi (15 kcal), and dill pickles (12 kcal). Its 4 grams of sugar per 100 g is also higher than these other vegetable-based options.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Salsa | 29 | 1.5 g | 6.6 g | 1.9 g | 0.17 g |
| Apple Cider Vinegar | 21 | 0 g | 0.93 g | 0 g | 0 g |
| Sauerkraut | 19 | 0.91 g | 4.3 g | 2.9 g | 0.14 g |
| Kimchi | 15 | 1.1 g | 2.4 g | 1.6 g | 0.5 g |
| Dill Pickles | 12 | 0.5 g | 2.4 g | 1 g | 0.3 g |
Quick answers
How many calories are in salsa?
A 2-tablespoon serving of ready-to-serve salsa has 10 calories. A half-cup portion contains 38 calories, and a one-cup portion has 75 calories.
How much sugar and carbs are in salsa?
A 2-tablespoon serving has 2.4 grams of carbohydrates, including 1.4 grams of total sugars. A half-cup serving contains 8.6 grams of carbohydrates and 5.2 grams of sugars.
Does salsa have fiber?
Yes, salsa contains dietary fiber. A 100-gram serving provides 1.9 grams of fiber, which is 7% of the Daily Value. A half-cup portion contains 2.5 grams of fiber.
When to talk to a doctor or dietitian
- With 711 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how salsa fits your situation.
Last updated October 21, 2026